Australian Healthy Food Guide – September 2019

FRIDAY
Pepperedbeefsalad
withsesamedressing
Serves 4 Costperserve$6.20
diabetesfriendly

180gdriedsobanoodles
4 x125gleanrumpor
filletsteaks
150gmixedsaladleaves
1 x300gbagkaleslaw
orrainbowsaladkit,
dressingdiscarded
2 Lebanesecucumbers,
halved,thinlysliced
orribbons
2 tablespoonsKewpie
sesamedressing

Blackorwhitesesameseeds,

toserve,optional

1 Cooksobanoodlesinapot

ofboilingwateraccordingto

packetinstructions.Drainwell;

refreshundercoldwater.

2 Meanwhile,heatachargrill

orheavy-basedfryingpanover

medium-highheat.Seasonboth

sidesofeachsteakwellwith

crackedblackpepper.

3 Spraythesteakslightlywith

oliveoil.Placeinpanandsear.

Cook2–3minuteseachside,or

accordingtoyourliking.Transfer

steakstoaplate.Coverwithfoil;

reststeaksforatleast 5 minutes.

1690kJ/404cal

Protein34.2g

TotalFat11.5g

SatFat2.3g

Carbs36.4g

Sugars4.8g

Fibre7.1g

Sodium520mg

Calcium 112mg

Iron4.7mg

PERSERVE

4 Combinesobanoodles and

saladinalargebowl.Drizzle with

halfofthedressing;toss well.

Slicesteaks.Dividenoodles,

salad,cucumberandsteaks

betweenfourservingplates.

5 Drizzlewiththeremaining

sesamedressingandscatter

withtoastedsesameseeds,

ifusing,toserve.

PROTEINHIGH

you’llneed...

sobanoodles

rumpsteak kaleslawsaladkit

plus

+mixedsaladleaves

Kewpiesesame

dressing

+blackorwhite

cumber sesameseeds

15

mins

50 healthyfoodguide.com.au

hfg RECIPES